10 Easy Ways to Lose Weight Naturally (Backed by Science)

There is a lot of bad information about weight loss on the internet.

Much of what is recommended is questionable at best and not based on any real science.

However, there are several natural methods that have been shown to work.

Here are 30 easy ways to lose weight naturally.

1. Add Protein to Your Diet

When it comes to losing weight, protein is the king of nutrients.

Your body burns calories by digesting and metabolizing the proteins you eat, so a high protein diet can increase metabolism by up to 80-100 calories per day

A high-protein diet can also make you feel fuller and reduce your appetite. In fact, some studies show that people consume more than 400 fewer calories per day on a high-protein diet

Even something as simple as eating a protein-rich breakfast (like eggs) can have a powerful effect,

 

2. Eat Whole, Single-Ingredient Foods

One of the best things you can do to be healthier is to base your diet on single ingredient whole foods.

By doing this, you eliminate the vast majority of added sugar, added fat, and processed foods.

Most whole foods are naturally very filling, making it much easier to stay within healthy calorie limits .

Additionally, eating whole foods also provides your body with the many essential nutrients it needs to function properly.

Weight loss often follows as a natural side effect of eating whole foods.

 

3. Avoid processed foods

Processed foods are often high in added sugars, added fat, and calories.

Also, processed foods are designed to make you eat as much as possible. They are much more likely to cause addictive eating than unprocessed foods

 

4. Stock up on healthy foods and snacks

Studies have shown that the foods you keep at home greatly affect weight and eating behavior (9Reliable Source, 10Reliable Source, .

By always having healthy foods available, you reduce the chances that you or other family members will eat unhealthy foods.

There are also many healthy and natural snacks that are easy to make and take with you.

These include yogurt, whole fruits, nuts, carrots, and hard-boiled eggs..

 

5. Limit your intake of added sugar

Eating lots of added sugar is linked to some of the world's leading diseases, including heart disease, type 2 diabetes, and cancer.

On average, Americans consume about 15 teaspoons of added sugar each day. This amount is often hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it.

Since sugar has many names on ingredient lists, it can be very difficult to know how much sugar a product actually contains.

Minimizing your added sugar intake is a great way to improve your diet.

 

6. Drink water

Actually, the claim that drinking water can help you lose weight is true.

Drinking 0.5 liters (17 oz) of water can increase the calories you burn by 24-30% for an hour afterward.

Drinking water before meals can also lead to reduced calorie intake, especially for middle-aged and older people.

Water is particularly good for weight loss when it replaces other high-calorie, high-sugar beverages.

 

7. Drink coffee (without sugar)

Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.

Drinking coffee can help you lose weight by increasing energy levels and the number of calories you burn.

Caffeinated coffee can increase your metabolism by 3-11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%.

Also, black coffee is very weight loss friendly as it can make you feel full but contains almost no calories.

 

8. Supplement with glucomannan

Glucomannan is one of several weight loss pills that have been shown to work.

This water-soluble natural dietary fiber comes from the roots of the konjac plant, also known as elephant yam.

Glucomannan is low in calories, takes up space in the stomach, and slows stomach emptying. It also reduces protein and fat absorption and feeds beneficial gut bacteria.

Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule can turn a whole glass of water into a gel.

 

9. Avoid liquid calories

Liquid calories come from drinks like sugary sodas, fruit juices, chocolate milk, and energy drinks.

These drinks are bad for your health in a number of ways, including an increased risk of obesity. One study showed a dramatic 60% increase in obesity risk among children for every daily serving of a sugar-sweetened beverage.

It's also important to note that your brain doesn't record liquid calories in the same way as solid calories, so you end up adding these calories to everything else you eat.

 

10. Limit your intake of refined carbohydrates

Refined carbohydrates are carbohydrates that have had most of their beneficial nutrients and fiber removed.

The refining process leaves behind nothing but easily digestible carbohydrates, which can increase the risk of overeating and illness.

The main dietary sources of refined carbohydrates are white flour, white bread, white rice, soda, cakes, sandwiches, candy, pasta, breakfast cereals, and added sugar.